Gesundheit & Fitness
Running for Beginners

Running for Beginners Running for Beginners 5th Revised Edition

As one of the cheapest and easiest way to get fit, there's no mystery around why you want to take up running. However, it can be hard to keep up, and you want to make sure you're doing it safely to achieve the best results. With this book, we teach you all the basics and give you the vital advice you need to make sure you're getting the most out of your new healthy hobby. Featuring: Getting started - What to know before you strap on those trainers Health & fitness - Running is a great activity to maintain a good health and weight - here are the essential tips to become a healthy runner Training - You might have a specific goal in mind, like a 5k or even a marathon, and we'll help you achieve it with our training plans Racing - Want to put your running to the test? Learn how to prepare for your first race

United Kingdom
Future Publishing Ltd
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7,90 €(Inkl. MwSt.)

in dieser ausgabe

2 Min.
indoors vs outdoors

When it comes to running, one of the most common questions that new runners ask is whether they are better off running outside or in the gym. Often, this will come down to personal preference, but there are genuine pros and cons to both approaches. The gym offers a cosy, warm environment, which is especially tempting in the cold, winter months. The treadmill also offers a softer running surface, which means that it can be better for preventing injury. Because of the speed controls, the treadmill makes it easy to gauge progress, and the built-in heart monitors ensure you’re not working above your ability. However, being a machine, a treadmill doesn’t replicate the road-running experience, which can be a problem if you are working towards an event that is outdoors. If…

5 Min.
complementary classes

Join any gym and you will find that they offer a timetable packed to the brim with different exercise classes that you can take part in, often included in your membership or pay as you go. Taking part in classes can work really well with your running routine. It can help you to work on areas that running doesn’t cover, such as upper body strength or core toning; it can help your body to recover by doing stretching workouts; it can give you a chance to work out with others, where running is a more solitary sport; and it can help you add more cardio into your week without adding in more miles, perfect for injury prevention. Whatever your reason, there are plenty of options for you to look through. If you…

3 Min.
post-injury running

Returning to running after an injury is a slow and steady process. Jumping straight back into your training programme will most likely result in the problem reoccurring, or even getting worse, sidelining you for longer. When injured, you can continue with other low-impact forms of exercise, such as swimming, cycling, rowing or cross-training, as long as it doesn’t hurt the area in question. Ideally, you should leave the area for at least a week and always wait for the swelling to subside before recommencing a training programme. It is vital to use your common sense and listen to your body. Once the pain begins to ease off and you feel almost back to normal, keep cross-training for an extra week to ensure that everything is healed. It can be hard to take…

4 Min.
overtraining and the risks

When you first start out running, your enthusiasm can lead you to create a schedule that is overly ambitious – and while we always applaud enthusiasm, overtraining can become a real problem and one that can have long-term consequences. We have compiled a list of the most common signs of overtraining in our boxout and if you can tick more than a couple of these, it’s a sign that you need to cut back. If you are constantly sore, exhausted and ill, then you’re not going to find the willpower to go out for another run. And if you do drag yourself out for one, it’s going to feel a lot harder than usual, which can dent your motivation. Overtraining isn’t just about doing too much too soon, it is also…

3 Min.
follow a race training plan

Health magazines and running books are always full of training plans for you to follow to build up your running skills practicably. While you can just lace up your trainers and start running every other day, a structured training plan is more beneficial. For a start, having written down exactly what you want to achieve each week makes it easier to stick to your plans. Form a schedule around your current weekly tasks and it will be easier to stick to it; literally place the runs in your diary as can’tmiss events alongside doctor’s appointments and meetings to give them the same importance. Write them on the family calendar, so that the household knows when you need time to run and how long you will be out. Training plans also help you…

6 Min.
being prepared

When it comes to running your first race, preparation really is key. The more you can think about in advance, the smoother the morning of your race will go. The only thing that you want to be worrying about is getting through the race itself. Preparation starts from as soon as you book your event. When you know where the start location is and the time, begin thinking about how you are going to get there. If you are going to be driving, then check the parking arrangements at the start – they may be a short walk away and can get very busy. If you are using public transport, then check timetables and always go for an earlier bus or train than you need to, to build in time in…